Wu Qin Xi is a form of exercise that mimics the movements of five animals found in nature – the tiger, deer, bear, ape, and bird – and is said to have been founded by Hua Tuo during the Three Kingdoms period. The practice methods for Wu Qin Xi are as follows:
Tiger Exercise: Crawl on all fours like a tiger, taking three steps forward, then two steps back. Stretch the waist by extending the hands and feet in opposite directions, as if stretching the back. Turn the foot sideways and look up to the sky. Repeat this sequence seven times.
Deer Exercise: Crawl on all fours and twist the neck to look up. Look left three times and right two times. Stretch both legs out and retract them, doing three and two repetitions respectively.
Bear Exercise: Lie on your back, hug your knees with both hands, and lift your head (keeping your head and chest close to your knees). Perform this seven times to the left and seven times to the right. Squat on the ground and support your weight with your hands on either side.
Ape Exercise: Hang from an object and stretch your body up and down seven times. Using one foot to hook the object, hang and repeat seven times on each side. Stand with your hands hooked behind your back and press your head down seven times.
Bird Exercise: Stand with your hands raised and lift one foot. Extend both arms and raise your eyebrows while exerting effort, doing this fourteen times. Sit and stretch your legs, then grab your toes with your hands, seven times for each foot, and stretch both arms seven times as well.
Wu Qin Xi is the first fitness method in the history of Dao Yin exercises to form a set routine. Due to the different living habits and movement patterns of these five animals, imitating their forms in exercise can promote the smooth flow of blood and energy throughout the body, relax the muscles and tendons, balance yin and yang, and lead to disease prevention, fitness, and longevity.
